CrossFit Roselle – CrossFit
Warm-up
Box Jump/Roll to Stand/Handstand (No Measure)
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
Skill/Strength
Toes-To-Bar (Practice)
WOD
Sprints/Burpees (AMRAP – Reps)
EMOM 20 minutes:
Even: Sprint 150′
Odd: Burpees for 20 seconds
*Record number of burpees completed each round and add for total reps.